Author Archives: Iron Hercules

Lie on your back on the floor and with your legs extended in front of you. Place your hands either at your sides or behind your head. If you place your hands behind your head, do not pull up on your neck. Your hands are there only for support, not to … Read more

Begin by sitting on the end of a bench and grab the bench behind your body. Lean your torso back and straighten your legs out in front of you. Pull your knees into your chest using your abs, then return to the starting position. Keep your upper body… Read more

Lie flat on the floor with your arms extended over your head and your legs extended in front of you. Lift your legs as you lift your arms and bend at your waist. Lift your shoulder blades off the ground until your torso is approximately 45 degrees… Read more

Begin by hanging from a pull up bar with a comfortable grip. Squeeze your abdominal muscles and raise your legs until they are parallel with the floor. Keep your legs as straight as you can throughout the entire movement.Your torso should form… Read more

Grip a pull up bar and allow your body to hang with your feet off the floor. Next, bring your knees towards your chest as far as you can. Squeeze your abs at the top and then lower your knees back to the starting position.

Lay on the floor with your legs on a bench, or with your feet on the ground and knees slightly bent. Tuck your chin into your chest, and crunch up, concentrating on contracting your abs. A good visual is to imagine that you are trying to push your … Read more

Stand holding a dumbbell in one hand. Place your feet in a shoulder width position, and bend your knees slightly. Slowly lower the dumbbell so that it is a bit above the knee. From that position, pull yourself back upright and beyond, “crunching”… Read more